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Aside from the physiological effects, possibly the biggest reason why diets don’t work is that people regard them as short-term solutions to a long-term issue. The issue is usually insufficient activity/sedentary and poor nutrition. In some cases it can also be an underlying medical condition such as polycystic ovary syndrome or thyroid disorder. However building muscle can help in both those cases, as it improves insulin resistance as well as adding lean body mass.

Think about it this way. Do you brush your teeth really well one time, and then just leave it? No, you brush them consistently and regularly. You do this because dental hygiene is a constant process of maintenance. Teeth get dirty, and you have to clean them. You don’t think about it. You just do it every day. Dieting is the same way. You can’t crash diet for a week then go back to your bad nutritional habits the rest of the time. You have to approach this as a long-term project of ongoing maintenance. This means cultivating good nutrition, and making health and wellness your primary goal, rather than fat loss. Once the nutritional and fitness plan is in place, then you can start manipulating your calories to achieve the goal you want.